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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Apr 7:

activity # timemileskm+m
  Orienteering (MTB)8 7:52:14 66.71(8.5/h) 107.36(13.6/h) 111146 /59c77%
  Mountain bike4 2:45:36 33.26(12.1/h) 53.53(19.4/h) 527
  Road bike2 2:09:37 33.22(15.4/h) 53.46(24.7/h) 150
  Total11 12:47:27 133.19(5:46) 214.35(3:35) 178846 /59c77%
  [1-5]11 12:45:33

» now

Sunday Apr 7 #

8 AM

Mountain bike warm up/down 24:55 intensity: (15:43 @1) + (5:31 @2) + (3:41 @3) 9.6 km (23.1 kph) +6m
ahr:120 max:160 shoes: Giant XTC Advanced SL 29er

Warm up with some harder efforts, as per yesterday.
9 AM

Orienteering (MTB) race (Killingworth) 2:05:49 intensity: (4:54 @1) + (31:35 @2) + (53:50 @3) + (34:14 @4) + (1:16 @5) *** 28.79 km (13.7 kph) +425m
ahr:151 max:178 spiked:14/18c shoes: Giant XTC Advanced SL 29er

NSW Long Champs

Was hoping to finish off the weekend with a clean run but sadly not to be. I didn't heed the warning about using single track over 4WD tracks and paid the price on the way to 5, taking a longer route around a wide road but losing stacks of time trying to negotiate puddles. Lost a couple of minutes on 7 when the control was shown on the western single track, parallel and running right alongside the single track I was riding on so I just happened to be on the wrong one. Rode probably 150m past the control before I realised I must have gone past it and had to retrace my steps, except on the lower track rather than the upper one. Bad luck that I didn't see the control on the way past, as Joel did.

Took the 4WD track to 9 and that was slow, then actually got lost on the way to 10 where after the creek crossing I went L-R instead of L-L-R but couldn't figure it out. Had to head east to stumble across the powerline reserve, which then cleared the confusion up for me. Tim came through me at 10 but I took a much better route to 11 (and also smashed myself to beat him, winning my only other split for the day) and got ahead of him before he repassed me on the way to 12. I had to stop and wait for five trail bikers to go past me on the single track to 13 (I figured they weren't going to stop for me). Took the big hill option to 14 as much of the rest of the field (other than Tim) also did; I just thought there was too much that could go wrong going his route with so many single track junctions.

Went back through the middle map to 15 then managed to pull up short to that control by trying to turn off the powerline track at the first creek rather than the second one, then stormed home through the sprint map to pick up the last two CP split wins (amazingly I got the first two splits that were also on the sprint map). Finished 2nd, just 3 seconds ahead of the Kiwi Tommy Hayes (who it appears is also going to WMTBOC) but nearly 16 minutes off Tim's time. Shocking.

So three very well set events marred by the huge volume of rain in the three weeks preceding that muddied up the tracks but still enjoyable, though I was very reluctant to ride through NSW puddles as I didn't want to disappear into them so lost a lot of time, particularly in the long. My fitness is lacking in certain respects due to the time off and my nav seems to have suffered with at least two big blunders in each event. Will need to work on that.

Saturday Apr 6 #

9 AM

Mountain bike warm up/down 25:44 intensity: (19:21 @1) + (3:04 @2) + (3:19 @3) 8.91 km (20.8 kph) +27m
ahr:109 max:158 shoes: Giant XTC Advanced SL 29er

Sprint warmup is always a funny one, this one being longer (in distance) than the event itself.

Orienteering (MTB) race (Barnsley) 36:42 intensity: (53 @1) + (8:31 @2) + (17:48 @3) + (8:47 @4) + (43 @5) *** 8.73 km (14.3 kph) +81m
ahr:151 max:178 spiked:21/23c shoes: Giant XTC Advanced SL 29er

NSW Sprint Champs

Barnsley map is always a lot of fun, this being the third time I've ridden on it, well fourth if you count the long champs in 2015 where it made up the eastern side of the map. I did okay but it's hard to get up speed on the twisty single track and I buggered up 5 by leaving the control to the NW, getting confused at the track crossings and ending up almost back at the control. I realised when I saw it that I'd already been there so rather than going and checking to make sure, I headed off to the NE instead and easily found 6 from that direction.

Also lost time from 17-18 by taking a wrong turn and almost hitting the powerlines, which I wasn't meant to do. Definitely a couple of suboptimal route choices, particularly 14-15 where I just wanted to avoid the single track but it was definitely faster. Finished 4th.
1 PM

Mountain bike warm up/down 27:30 intensity: (17:07 @1) + (4:08 @2) + (5:31 @3) + (44 @4) 9.79 km (21.4 kph) +112m
ahr:114 max:164 shoes: Giant XTC Advanced SL 29er

Orienteering (MTB) race (Fairley Dams) 1:00:35 intensity: (8 @1) + (6:16 @2) + (24:39 @3) + (26:51 @4) + (2:41 @5) *** 16.03 km (15.9 kph) +182m
ahr:159 max:181 spiked:11/18c shoes: Giant XTC Advanced SL 29er

NSW Middle Champs

A well set event in which not one rider in our field had a clean run, as evidenced by the fact I had a few shockers out there and came away with the win (Tim, who had been announced as winning it on the day, was later DQed for going through white - as it turned out he gained about a 2min advantage there, which would have given me the win anyway). I got surprised by the scale (1:7500) by missing the turnoff to the first control but recovered from the back approach then completely mucked up 2 by going too far through the clearing and onto a track that wasn't the one I wanted and had to reorganise myself.

Improved from there with minor errors at 6 (didn't notice the indistinct junction but again used backup option), 12, 13 (where I was put off after slipping over in a puddle when trying to go around a woman walking her bike) and 15 although I did that control better than Glen and William, both of who had been ahead of me but were only on their way into it long after I'd left. 17 was the real shocker though, I had to recross the freeway underpass and turn left onto the track but I got ahead of myself and instead turned left onto the first track before the underpass and rode up the hill for about 200m before realising what I'd done. Stupid!

Major issue with this event was with several map refolds. We went from the west side of the map across to the east, back to the west and then east again but the waterproof map didn't fold all that well and I tried several times to move it around in my map board while I was riding but it kept folding under itself. Joel had the right idea with his A3 map board. It was big but he'd have saved time not having to refold his map. Failing to cut lines was also an issue as it obscured some of the detail.

Friday Apr 5 #

9 AM

Orienteering (MTB) 56:22 intensity: (1:54 @0) + (30:50 @1) + (12:04 @2) + (11:07 @3) + (27 @4) 11.45 km (12.2 kph) +245m
ahr:118 max:162 shoes: Giant XTC Advanced SL 29er

Glenrock training activity with the crew. Skipped off 102-104 (so went 1-7, 101 then 105-107) because I didn't want to ride too far today before the weekend's races but then this was still further than anyone else did!

Thursday Apr 4 #

12 PM

Orienteering (MTB) 17:33 intensity: (5:44 @1) + (10:48 @2) + (1:01 @3) 5.42 km (18.5 kph)
ahr:126 max:148 shoes: Giant XTC Advanced SL 29er

Missed the Newcastle night champs the previous night but Joel got us a couple of maps and we went out and rode it instead. Managed to beat the foot winner by a whole 1:20!
1 PM

Orienteering (MTB) 50:00 [1] 5.0 km (6.0 kph)
shoes: Giant XTC Advanced SL 29er

Had an issue with the Garmin whereby I forgot to tune it to the local timezone before using it (it usually likes a restart on the first occasion) so lost the traces for the rest of the day. Joel and I went for a ride around the Holmesville training map checking out tracks and grading (as well as the mud).
3 PM

Orienteering (MTB) 10:00 [3] 3.0 km (18.0 kph)
shoes: Giant XTC Advanced SL 29er

Practice start activity with Joel, Scott and Arabella.

Orienteering (MTB) 50:00 [3] 15.0 km (18.0 kph)
shoes: Giant XTC Advanced SL 29er

Training nav exercise set by Carolyn around the Hebburn Dam map that was used for the final BOSS event a couple of weeks prior. Trees still had markings on them from the event so we could tell if in the right place or not (hopefully after 14 years of MTBO I can figure out where I am on a map but always good to reconfirm).

Tuesday Apr 2 #

8 AM

Road bike 1:54:37 [1] 48.39 km (25.3 kph) +150m
shoes: Giant TCR

To my sister's house for massage then into Northbridge to sign some legal paraphernalia and then home. Energy levels slightly better than yesterday. I blame the sunburn.

Monday Apr 1 #

8 AM

Road bike (commute) 15:00 [1] 5.07 km (20.3 kph)
shoes: Giant TCR

Ride to the doctor for the blood test I tried to get done on Saturday. Had to cancel the massage with my sister because of the sunburn I got yesterday. She said I had to leave it 24hrs before having it. Seems all I'm doing these days is having everything pushed back.

Seen it all with roundabout indication now. A car approaching one of the many roundabouts between here and the GP (there are four on the ~2km trip) first indicated right, then changed that to left before reaching the roundabout. The driver ended up going straight.
2 PM

Mountain bike 44:45 intensity: (24:53 @1) + (17:28 @2) + (2:24 @3) 12.41 km (16.6 kph) +332m
ahr:115 max:147 shoes: Giant XTC Advanced SL 29er

Wanted to get out riding on a map with the trials this weekend but was feeling so lethargic and unenthused that I really couldn't be bothered but I'd already prepared myself to go out and ride on last year's Roleystone MDC map (course 2). So uninterested was I that when I left the house I actually forgot to take my bike with me. Second go I realised I forgot to pack the compass. On the third attempt I left home in the car then turned towards Crystal Brook Rd rather than Mills Rd (opposite of what I did for my hill session last week) then was partway down the road before I figured I shouldn't even be driving there because it's not like I haven't ridden up Mills Rd before so I turned around, went home and left the car there. Rode up to the start point instead, which wasn't all that far from my house.

Orienteering (MTB) 1:05:13 intensity: (55:24 @1) + (9:49 @2) 13.93 km (12.8 kph) +179m
ahr:99 max:138 shoes: Giant XTC Advanced SL 29er

Rode around most of last year's course 2 of the Roleystone MDC. Went at an astounding pace as evidenced by the fact my HR was actually in zone 0 for 12 full minutes. Some of the tracks were pretty soft too, apparently the two drops of rain we had earlier in the day weren't enough to firm them up.

Plenty of vehicles out on the trails for some reason, well two different ones that I encountered but I came across the same one twice and have no idea why he was where he was on the second occasion. On the way from 7-8 I decided to add in the firebreak around the property on Canning Mills Rd that I've been meaning to map for years but never got around to it and figured I wasn't doing anything overly exciting at the moment so did it mid-course.

By the time I got to #10 I'd been doing more map checking than actual orienteering and wasn't overly excited about the rest of the course so called it a day.

Mountain bike 42:42 intensity: (41:42 @1) + (1:00 @2) 12.82 km (18.0 kph) +50m
ahr:84 max:127 shoes: Giant XTC Advanced SL 29er

Ride home via one of the downhill tracks down the scarp, one that had the lowest chance of causing head trauma if I had a mishap on the way. Legs really couldn't be bothered.

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